MARATHON RUNNING , SECRETS OF ELECTROLYTES AND PERSONALISED DRINKS , part 3 – CAPT AJIT VADAKAYIL

THIS POST IS CONTINUED FROM PART 2  BELOW--

http://ajitvadakayil.blogspot.in/2016/09/marathon-running-secrets-of_16.html

Although they are both running sports the 100-meter sprint and the marathon are two completely different events. The 100-meter sprint is a brief, explosive event,  the marathon is a prolonged, high-intensity, endurance event   .

The essence of the 100-meter sprint is speed, with little oxygen breathed in during its 10-second duration, making the event almost entirely anaerobic  whereas, although completed by elite marathon runners at a pace between 80-85% of their maximal capacity and the anaerobic system being utilized during sprint efforts in or at the end of the race, the marathon is a primarily aerobic event completed in 2 to 2.5 hours by elite marathon runners .

For the body to perform exercise for any given intensity or duration it requires energy. Energy is provided chemically in the form of Adenosine Triphosphate (ATP), a high-energy phosphate stored within skeletal muscle.

Lipid stores in the body are almost 35 times that of carbohydrate stores. They are also stored 'dry' whereas carbohydrates are stored 'wet' (i.e. carbohydrates store 3 grams of water for every gram of glycogen; lipids are hydrophobic). Therefore lipids (i.e. fats) become the primary energy fuel during the marathon once carbohydrate (i.e. glycogen) stores are depleted .

ATP is composed of a base (adenosine), a sugar (ribose) and three phosphate groups. The chemical bonds between the phosphate groups contain the energy stored in this molecule, and it is the breaking of these bonds (as ATP is converted into ADP or adenosine diphosphate) that provides the energy to power muscle contractions and other cellular functions.

ATP provides the energy for muscle contraction. The three mechanisms for ATP regeneration are creatine phosphate, anaerobic glycolysis, and aerobic metabolism. Creatine phosphate provides about the first 15 seconds of ATP at the beginning of muscle contraction. 

Anaerobic glycolysis produces small amounts of ATP in the absence of oxygen for a short period. Aerobic metabolism utilizes oxygen to produce much more ATP, allowing a muscle to work for longer periods. 

Muscle fatigue, which has many contributing factors, occurs when muscle can no longer contract. An oxygen debt is created as a result of muscle use. 

The three types of muscle fiber are slow oxidative (SO), fast oxidative (FO) and fast glycolytic (FG). SO fibers use aerobic metabolism to produce low power contractions over long periods and are slow to fatigue. 

FO fibers use aerobic metabolism to produce ATP but produce higher tension contractions than SO fibers. FG fibers use anaerobic metabolism to produce powerful, high-tension contractions but fatigue quickly.

Let’s now differentiate aerobic vs. anaerobic and the differences with each system. Both produce adenosine-5′-triphosphate (ATP), allowing muscle contraction, but there are critically important differences.

Explosive exercising (sprinting) with pure anaerobic respiration produces six to 10 seconds of immediate energy with ATP and creatine phosphate stored in the fast twitch power muscles. No oxygen is needed, but contractions stop after 10 seconds.

If you lower the pace to a hard effort you can sustain for only one to 15 minutes, you are still above the anaerobic threshold (AnT). You are demanding ATP faster than the system can produce it aerobically. 

You use muscle glycogen and lactate as fuel, but the hydrogen ion waste products produce the toxic acidosis. This is not sustainable for longer distances. You produce only two ATP per molecule of glucose and lots of nasty stuff, which accumulates.

 The aerobic (oxygen dependent) system uses the powerful hybrid engines (mitochondria) at the muscular level. Oxygen is delivered to the engines via a rich network of capillaries (blood). Specific enzymes spark the process.

ATP For Short Distances:  ATP breaks down quickly to produce energy for short, high-intensity sprints and is the primary source of energy for sprinters. Your existing ATP stores can fuel about 30 seconds of strenuous activities such as sprinting. 

After that, those stores will be depleted, so you'll have to slow down. After your existing ATP is used up, your body starts to convert your body's stores of glycogen into energy. However, this conversion is less efficient and while you can continue exercising, your speed will slow down.

ATP in Long-Distance Running:  When you run at a lower intensity for longer periods of time, your body continues to make ATP at a slower rate, meaning that your activity will have to slow down. Your body's slower conversion of glucose to ATP in prolonged exercise is aerobic metabolism. 

While this process is slower than anaerobic metabolism, the total amount of ATP produced is 10 times greater. Because of this efficiency, you can run for much longer periods of time at a decreased pace.

Long-distance runners burn through glucose stores, at which point the body starts to break down stored fat and muscle tissue to provide fuel. This is the primary reason why marathon runners have a very lean appearance. 

Their prolonged exercise causes their bodies to not store fat and also breaks down any excess muscle. Although they can run for long periods of time, long-distance runners don't have the same ATP stores available as sprinters.

Heart stroke volume determines the amount of blood that can be ejected with each heartbeat. Since our maximum heart rate is genetically fixed, the size of  your heart is the only variable you can improve to send more blood to the working muscles.

Blood plasma volume and red blood cell count are significant factors as well . A 80 kilo untrained male has a blood plasma volume of roughly 6 liters. An elite athlete at the same weight has up to 8.5 liters of blood at his disposal.

The amount of blood the heart pumps with each contraction of its left ventricle—the heart's largest chamber that is responsible for sending blood to every part of your body except the lungs—is called the stroke volume.

Multiply the stroke volume by your heart rate, and you get the amount of blood pumped by your heart each minute, called the cardiac output. The larger your left ventricle, the more blood it can hold; the more blood it can hold, the more blood it can pump.

So characteristic is a large heart of genetically gifted and highly trained runners that it is considered a physiological condition by the scientific and medical communities called Athlete's Heart.

While you and I may never attain the heart size and associated cardiac output of champion marathon runners , specific training like Yogic deep diaphragmatic kumbhaka breathing exercises can make your heart larger and increase your stroke volume and cardiac output

Capillary density is yet another important piece to deliver oxygen to your working muscles. Anaerobic efforts foster the growth of capillaries around fast-twitch fibers and lactate threshold efforts spur the growth around slow-twitch fibers. Now it’s important to keep in mind that capillary growth has to be running-specific.

Again, just like an efficient car on a long trip, the best marathon runners also use less energy to run at a given speed.

Having a high percentage of slow-twitch muscle fibres (better suited to endurance) compared to fast-twitch muscle fibres (better suited to speed and power) is also associated with better running economy.

Skeletal muscle is made up of bundles of individual muscle fibers called myocytes. Each myocyte contains many myofibrils, which are strands of proteins (actin and myosin) that can grab on to each other and pull.

This shortens the muscle and causes muscle contraction.

Muscle fiber types can be broken down into two main types: slow twitch (Type I) muscle fibers and fast twitch (Type II) muscle fibers. Fast twitch fibers can be further categorized into Type IIa and Type IIb fibers.

On average, we have about 50 percent slow twitch and 50 percent fast twitch fibers in most of the muscles used for movement.

The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. They fire more slowly than fast twitch fibers and can go for a long time before they fatigue.

Therefore, slow twitch fibers are great at helping athletes run marathons and bicycle for hours. 

Fast twitch fibers use anaerobic metabolism to create fuel, they are better at generating short bursts of strength or speed than slow muscles. However, they fatigue more quickly. 

Fast twitch fibers generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Having more fast twitch fibers can be an asset to a sprinter since she needs to quickly generate a lot of force. 

Type IIa Fibers

These fast twitch muscle fibers are also known as intermediate fast-twitch fibers. They can use both aerobic and anaerobic metabolism almost equally to create energy. In this way, they are a combination of Type I and Type II muscle fibers.

Type IIb Fibers

These fast twitch fibers use anaerobic metabolism to create energy and are the "classic" fast twitch muscle fibers that excel at producing quick, powerful bursts of speed. This muscle fiber has the highest rate of contraction (rapid firing) of all the muscle fiber types, but it also has a faster rate of fatigue and can't last as long before it needs rest.

Our muscle fiber type may influence what sports we are naturally good at or whether we are fast or strong.

Olympic sprinters have been shown to possess about 80 percent fast twitch fibers while those who excel in marathons tend to have 80 percent slow twitch fibers.

Human skeletal muscle may switch fiber types from "fast" to "slow" by yoga training.

I HAD WRITTEN ABOUT LACTIC ACID ABOUT 7 YEARS AGO — ONE OF MY EARLY POSTS.

I GUESS TINTU LUKA DOES NOT KNOW WHAT IS LACTIC ACID EVEN AFTER SO MANY YEARS OF RUNNING. 

NOBODY HAS CORRECTED HER.. 

JUST SHOWS WHAT INDIA IS WORTH .

http://ajitvadakayil.blogspot.in/2010/05/muscle-soreness-lactic-acid-and.html

The lactate threshold relates to the ability to produce energy without accumulating high levels of lactate -a cause of that burning sensation you feel in your legs after a fast run.  Just like an efficient car on a long trip, the best marathon runners also use less energy to run at a given speed.   Successful marathon runners pay as much attention to recovery, and getting a good night’s sleep, as they do training. 

Our body converts the food we consume in to energy to be used for all training.  As a marathon runner preparing for the next marathon race or other endurance distance it is crucial to have at least a basic understanding of how the system of energy conversion works.

You cant run like a mindless donkey – GADDHE  KA  JAISA.    

Is there NO exam for Indian coaches ?    

Any gadha can be a coach?    

Subject Milkha Singh to a cerebral  test and you will know his head is empty—he gives hajaaar advise  on TV . 

Another female who comes on TV to give hajaaaar advise is ASHWINI NACHAPPA . 

Her whole claim to fame is that SHE BEAT PT USHA TWICE IN SPRINTS WHEN PT USHA WAS HAVING HER CHUM ( PERIODS). 

We all know Ashwini Nachappa is called India’s FLO JO only because of her fashion on track with leotards.   

Bounty revealing fashion and speaking hajaaar accent  English does NOT win races.  

She never won any major gold medal in her life or set any records  yet she is a Arjuna award winner . Her name is in Karnataka school texts as an icon !

https://en.wikipedia.org/wiki/Ashwini_Nachappa

https://en.wikipedia.org/wiki/P._T._Usha

4 decades ago  ago I went to Nasik and met one of my cousins , a national level sprinter - tall , tough and handsome.. 

He ALWAYS lost to a short and stocky Parsi sprinter with a thick moustache ( who comes on TV even now to give HAJAAAR advise) .

When I asked him “How is it that you can never beat this Parsi runner, one foot shorter than you ? “

He replied—“ I can beat him in 100 metres race , anytime sprinting ABROAD – but never in India “

Kerala has very high standard of athletics.  Last year we won the national school championship for the 19^th consecutive year  . .  There are NO good colleges in Kerala and students migrate to other states.

http://indiatoday.intoday.in/education/story/kerala-news/1/586338.html

He said this midget Parsi sprinter takes drugs  in India,  as he is confident that he wont get caught . 

He predicted that his Indian sprint records will take several decades to be broken . . 

This prophecy came true -and how !

DIGRESSION :   WHEN DRUG CHEAT FLORENCE GRIFFITH JOYNER SET HER 100/ 200 METRES SPRINT WORLD RECORDS IN 1988 , I TOLD MY WIFE  -   THESE RECORDS CAN NEVER EVER BE BROKEN . . TEN YEARS LATER SHE WOULD DIE OF SIDE EFECTS .

He told me that Parsi baba's timings in India are fantastic , over his entire sprinting career , but abroad he would be always last in the heats in round one with pathetic timing.   

At that time I was firmly convinced that drugs can only degrade performance and never enhance it . Today I know what he meant .

TODAY I KNOW HOW SOME PARSI RACE HORSE OWNERS HAD CHAMPION HORSES WHOSE TIMINGS WERE OUT OF THE WORLD.    

TODAY I KNOW WHAT HORSE " CHEATING SERUM INJECTION " MEANS  . . 

BILL GATES AND PRINCE CHARLES LOVE INDIAN SERUM .    THEY GET A HARD ON WHEN THEY SEE MMR VACCINE . 

It will be a  great insult to PT Usha if we compare her hard earned medals with “specially abled “ wheel chair bound or one legged Paralympics shot put winner ( no competition ) .  

Never say a three legged donkey is equal to a champion race horse deserving KHEL RATNA --because both won a trophy.

Let me let out a secret-- 

When I take over command I give the crew list to the out going Captain and tell him to mark off the entire list as GADHA ( masons/  labour  ) and GODA ( architects/ skilled workers ) .

Of course I formed my own opinion and always acted on my own judgement -- but this simple exercise saved me time. 

I NEVER TREATED GADHA AND GODA THE SAME -- IN MY 30 YEARS OF SHIP COMMAND.

IF GADHA FELT BAD -- SO BE IT !

NEVER RAN MY SHIP ON SENTIMENTS !!

TODAY THE WHOLE OF INDIA HAS GONE GA GA OVER A 30 YEAR OLD RUSTIC CRASS BIHARI STUDENT DOING "AFRICAN STUDIES " -- WHO CANT  UTTER A SINGLE INTELLIGENT SENTENCE.  

 BY THE TIME I WAS 26,  I COMMANDED A MASSIVE OIL TANKER . 

YOU CUT OFF HIS QUIVERING FOREFINGER AND DO SUBTITLES IN ENGLISH --- AND YOU WILL KNOW HOW MINDLESSLY STUPID HE IS.

  

During intense power exercise, such as fast 100 metres sprinting or lifting heavy weights like Malleshwari , muscles rely on anaerobic metabolism, which can only produce a certain amount of energy at a time, unlike the aerobic metabolism system, which can produce energy over hours like for a marathon runner .

Trained marathon runners have a greater ability to quickly deliver oxygen to the working muscles which increases the ability to use aerobic metabolism at a higher exercise intensity.

Lactic acid is a product of anaerobic energy production. 

Large bulging muscles of wrestler is a good example of cellular adaptation .  The normal muscle cell might have 2,000 myofilaments, the hypertrophied cell might have 4,000 myofilaments.  

The workload can now be divided evenly among twice as many myofilaments, and the muscle cell is capable of more work.

The new cells are more robust than their fragile cousins. The individual can do wrestling without excessive fatigue, and no cell injury results from the hard session. A new level of equilibrium has been achieved by the process of cellular hypertrophy. A wrestler with this type of muscular development can be considered to be in excellent physical condition.

Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells. Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril size.

Muscular hypertrophy can be increased through strength training and other short-duration, high-intensity anaerobic exercises. Lower-intensity, longer-duration aerobic exercise generally does not result in very effective tissue hypertrophy; instead, endurance athletes enhance storage of fats and carbohydrates within the muscles, as well as neovascularization.

Neovascularization is the formation of functional microvascular networks with red blood cell perfusion.

A large part of the loss of muscle mass with age is the result of disuse and atrophy rather than loss of muscle fibres.  Muscles which are not used shrink at an alarming rate— disuse atrophy.

It is NOT lactic acid alone which cause stiffness and soreness  after an event such as a marathon. Stiffness is caused mostly to damage to the muscle, and not an accumulation of lactic acid or lactic acid crystals in the muscle.  

Lactic acid does not exist as an acid in the body: it exists in another form called “lactate”, and it is this that is actually measured in the blood when “lactic acid” concentration is determined. 

Another misconception is that lactate is responsible for acidifying the blood, thereby causing fatigue. To the contrary, lactate is actually an important fuel that is used by the muscles during prolonged exercise. Lactate released from the muscle is converted in the liver to glucose, which is then used as an energy source.

So rather than cause fatigue, it actually helps to delay a possible lowering of blood glucose concentration, a condition called hypoglycemia, and which will cause a runner to feel weak and fatigued if it occurs.

Muscle cells convert glucose or glycogen to lactic acid. Then lactic acid is absorbed converted to a fuel by mitochondria in muscle cells.

By training at a high intensity (lactate threshold training) the body creates additional proteins that help absorb and convert lactic acid to energy. Thus when muscle is rebuild after a power isometric workout , the secreted hormone builds the muscles by redirecting fat from the abdomen area of men – butt for women.

A kilo of waste fat requires 7000 calories. 300 calories is burnt in one hour of brisk walking. ( it is K calories !)

Carbohydrate loading can help you race without hitting the wall—as long as you do it right. Most runners know they should eat pasta, rice, potatoes, or other high-carb foods before a  marathon. 

 Carbs are a great source of energy, and you need a lot of energy to cover  42 kms.

It has to be done properly ,- slowly increase your carbohydrates intake about seven days leading up to your race.

Any physical activity requires carbohydrates for fuel. For most recreational activity, your body uses its existing energy stores for fuel. But when you engage in long, intense athletic events, your body needs extra energy to keep going. The purpose of carbohydrate loading is to give you the energy to complete an endurance event with less fatigue, improving your athletic performance.

Carbohydrates, also known as starches and sugars, are your body's main energy source. Complex carbohydrates include legumes, grains and starchy vegetables, such as potatoes, peas and corn. Simple carbohydrates are found mainly in fruits and milk, as well as in foods made with sugar, such as candy and other sweets.

During digestion, your body breaks down carbohydrates into sugar. The sugar enters your bloodstream, where it's then transferred to individual cells to provide energy. Sugar is stored in your liver and muscles as glycogen — your energy source.

Your muscles normally store only small amounts of glycogen — enough to support you during recreational exercise activities. If you exercise intensely for more than 90 minutes, your muscles may run out of glycogen. At that point, fatigue might set in, and your performance may suffer.

But with carbohydrate loading, you may be able to store up more energy in your muscles to give you the stamina to make it through longer endurance events. You still will need to consume some energy sources during your event.

Carbohydrate loading is done the week before a high-endurance activity:

Three to four days before the event, increase your carbohydrate intake to about 10 to 12 grams of carbohydrate per kilogram of body weight (70 percent of your daily calories). Cut back on foods higher in fat to compensate for the extra carbohydrate-rich foods.

Also scale back your training. Rest completely the day before your big event. The combination of eating more carbohydrates and tapering activity appear to improve muscle glycogen stores. Carbohydrate loading may give you more energy during an endurance event. You may feel less fatigued and see an improvement in your performance after carbohydrate loading.

In Kerala labourers drink HOT salted kanjee ( boiled rice gruel infused with desi ghee and coconut milk –YUM YUM ) for breakfast with one Kerala Nendra banana .  After this breakfast they can slog the whole day in the fields without getting tired as long as they hydrate themselves .

Capt. Ajit VadakayilSeptember 18, 2016 at 7:11 AM

http://www.vox.com/2016/9/15/12915106/simone-biles-hack-adhd

SORRY

RUSSIANS DID NOT FAIL-- THEY SHOWCASED HOW AMERICANS CHEAT IN A MOST SLIMY MANNER

SIMONE BILES WON ALL GOLD MEDALS IN HER LIFE , ONLY BY CHEATING

WHEN I SAW HER VAULT, I SHOUTED TO MY WIFE-- SHE WENT ONE FULL METRE HIGHER THAN THE REST OF THE FIELD.

THIS EXPLOSIVE POWER IS NOT POSSIBLE WITHOUT DRUGS

AMERICAN ATHLETES ARE MOSTLY DRUG TAINTED

IF SIMONE BILES WAS MEDICALLY EXEMPTED-- WHY NOT LET THE WORLD KNOW , SO THAT THE REST CAN ALSO GET EXEMPTED LIKE WISE ?

WHY NO TRANSPARENCY?

WE ALL MISSED RUSSIAN WOMAN POLE VAULTER YELENA ISINBAYEVA AT RIO - -

https://www.youtube.com/watch?v=BZr6hx1GqHg

THE WHOLE PLANET WANTED TO WATCH THIS LOVELY RUSSIAN WOMAN AND PEOPLEs HERO USAIN BOLT --NOBODY ELSE.

RUSSIANS WERE SCREWED BECAUSE PUTIN DID NOT WANT HOMOSEXUALS IN SPORT , PARADING AS IF THEY ARE THE SALT NAY BOUNTY OF THIS PLANET ..

THERE IS NO DISEASE NAMED ADHD- 

ADHD IS A TERRIFIC LIE FOR ATHLETES TO CHEAT AND EVIL PHARMA TO MINT MONEY

capt ajit vadakayil

THE WORLD KNOWS THAT  THIS GREAT WOMAN WAS DEPRIVED OF A GOLD MEDAL AT RIO 2016  . . SHE IS NOT A CHEMICAL WOMAN  .

YELENA ISINBAYEVA  ,  YOU SHALL REMAIN THE OPIUM OF THE SPORTING WORLD .

WHAT DO YOU EXPECT FROM COWARDLY AMERICANS WHO BOMBED MILLIONS OF INNOCENT MUSLIMS (  LIKE SHOOTING FISH IN A BARREL )   SAFELY  FROM THE AIR—

---  AND THEN CELEBRATING BACK HOME WITH TICKER TAPE PARADES AS IF THEY ARE CAESARS BRAVE VICTORIOUS  LEGIONS . 

WHITHER HONOUR ?

HEY AGENT GANDHI -- WHEN CHINA INVADES INDIA , WE WILL NOT HAVE A MAN LIKE YOU LEADING US . OR PROTECTING BHARATMATA  .  

WE WILL NOT GIVE LOBE - NAY -LOVE AND SPIN THE CHARKHA--  WE WILL KICK PRIME CHINESE ASS !

SO SO SO--

MR MOHANDAS KARAMCHAND GANDHI

COWARDICE IS COURAGE?

SUNRISE IS SUNSET ?

BLACK IS WHITE ?

OH FUCKIN' YEAH ?

When you work out, you stress the fibers in your muscles, causing them to break down. As these muscle fibers break down, your body responds by processing the by-products of intense muscular exertion (a complex chemical and mitochondrial process), which is also referred to as muscular acidosis, or lactic acid build up in the muscle tissue.

This process is accompanied by an aching soreness, varying from mild discomfort to serious pain. You will most likely feel the most soreness (related to your body processing the lactic acid buildup in your recovering muscle fibers) the second and third day after an intense workout.

Vitamin C and potassium  speed the recovery and repair the stressed muscle fibers. Vitamin C can be found in citrus juice and supplements. Potassium is found in bananas and coconut water .

Fresh coconut water would be an excellent marathon drink—   if you consume some salt extra (sodium and chloride ) SEPARATE

http://ajitvadakayil.blogspot.in/2011/02/quantum-drink-coconut-water-capt-ajit.html

By drinking plenty of water, you can flush your body of excess lactic acid.   When you take the time to stretch after exercising, you allow the muscles to release some of the lactic acid building up in the muscles. After several workouts, you’ll find your muscles suffer less and less from pain related to lactic acid build up. This is because the muscles adapt to the strain placed upon them.

Pain is a warning mechanism the threat of injury, to bodily tissues.

So that we don’t need to keep eating carbohydrates every hour of the day to meet demand, the body stores carbohydrate away in our muscles and liver in the form of a substance known as glycogen. As a runner, you rely on this stored carbohydrate to help you keep going.

During your training or racing, without a sufficient amount of glycogen, you will slowly grind to a halt. Although protein and fat stores can used to fuel movement, they are much more difficult to breakdown and utilise as a fast source of energy. Fat can be used and indeed is used to help fuel movement, but it is your carbohydrate nutrition needs to be spot on if you want to perform.

The human body can store somewhere in the region of 500g (1.1lb) of carbohydrate in the form of glycogen. 100g of which is stored in the liver and 400g is stored in the muscles. These stores are enough to take you to about thirty kilometres of the marathon.

This is the point where people say they hit the dreaded wall because without sufficient glycogen, a quick energy source is unavailable, causing the body to turn to alternative stores of energy such as fat and protein to keep movement sustained. 

The process of converting fat and protein into quick energy is complex and the body is unable to do it quickly enough to meet energy demands, ultimately leading to deterioration in performance.

If carbohydrate stores remain low, an insufficient supply of sugar is available to keep the brain working properly, giving rise to symptoms of dizziness and confusion. If exercise is continued with these symptoms, a runner’s health can very quickly deteriorate causing the athlete to collapse and fall very ill. 

Marathon runners  need considerable amounts of protein, far above the normal adult RDA, because maintenance, repair, and growth of lean muscle mass all depend on it, as well as optimum immune system function. Low dietary protein lengthens recovery time, causes muscle weakness, and suppresses the immune system. 

Chronic protein deficiency will cancel the beneficial effects of your workouts; instead, you will become susceptible to fatigue, lethargy, anemia, and possibly even more severe disorders. Athletes with over training syndrome usually have protein deficiency. Protein requirement of athletes is higher than those of sedentary people. 

It takes care of muscle trauma that results from frequent muscle contraction and for healing of injuries to muscle fibres. High intensity, continued exercises for a long duration increases oxidation of amino acids for fuelling our body and protein is used as an energy. This makes a greater influence to total energy production during endurance exercise when muscle glycogen levels are low.

Intensive marathon exercise can lead to muscle tissue loss. Eating sufficient calories, carbohydrates and protein will help keep away this wasting. Endurance training pushes protein needs to 25% to 50% more than of DV (daily value).

No matter what time you run but what you eat post your run may determine the quality of your next workout and a combination of carbohydrate and protein, 30 minutes after hard running can rebuild glycogen stores better than carbohydrates alone. This combo also speed muscle recovery.  

DO NOT GO FOR BODY BUILDING SUPPLEMENTS

http://ajitvadakayil.blogspot.in/2015/08/body-building-supplements-and-their.html

When you run, you sweat. The more you sweat the more your blood volume decreases. The more your blood volume decreases, the harder your heart has to work to deliver oxygen to your muscle.   Normal level of dehydration will make you feel uncomfortable and cause you to slow down.  

Drinking water loaded with right amount of electrolyte ( PERSONALISED  DRINK ) while you run will limit these negative effect of dehydration. OP Jaisha was denied of this drink.  This personalised drink is different at every 10 kms of the race .

The signs of moderate dehydration include:

• Thirst

• Very dry mouth

• Sunken eyes

• Sunken fontanelles (the soft spots on an infant’s head)

• Tenting (pinch and lift skin lightly—if it doesn’t bounce back readily)

• Low or no urine output

• Not producing tears

Signs of severe dehydration include:

• All signs of moderate dehydration

• Rapid and weak pulse

• Cold hands and feet

• Rapid breathing

• Blue lips

• Lethargic, comatose, seizures

Severe dehydration requires immediate hospitalization.

For every one percent of body weight lost, blood volume decreases by 2.5 percent, muscle water decreases by one percent, and the body’s core temperature can increase 0.4 to 0.5° C.  

OP Jaisha while in a semi-coma was placed on a block of ice to reduce her body core temperature--she would have died .

Changes in blood volume during prolonged exercise impair the body’s ability to deliver oxygen and key nutrients to active muscles, organs, and glands and negatively affect thermoregulation (the body’s ability to regulate core body temperature) by diminishing the body’s ability to expel heat. 

Losses of three percent are associated with physiological changes, such as decreased blood volume, decreased urine output, diminished performance, and decreased endurance, while losses of nine to twelve percent are fatal.

As an essential mineral, an electrolyte cannot be substituted by any other nutrient in the diet. That means that your body will only accept that particular mineral or electrolyte.

Without electrolytes, you could not move, think, or live. Within the body, electrolytes are dissolved in body fluids. In terms of hydration, electrolytes are responsible for directing water (and nutrients) to the areas of the body where its needed most and maintaining optimal fluid balance inside the cells. 

Besides maintaining fluid balance, electrolytes help your muscles to contract and relax and assist in the transmission of nerve impulses  from your nervous system to different body parts.

Thermoregulation is the process that allows the human body to maintain its core internal temperature. The state of having an even internal temperature is called homeostasis. All thermoregulation mechanisms are designed to return the body to homeostasis.

In thermoregulation, body heat is generated mostly in the deep organs, especially the liver, brain, and heart, and in contraction of skeletal muscles. Humans have been able to adapt to a great diversity of climates, including hot humid and hot arid. High temperatures pose serious stresses for the human body, placing it in great danger of injury or even death.

There are four avenues of heat loss: convection, conduction, radiation, and evaporation. If skin temperature is greater than that of the surroundings, the body can lose heat by radiation and conduction. But, if the temperature of the surroundings is greater than that of the skin, the body actually gains heat by radiation and conduction. 

In such conditions, the only means by which the body can rid itself of heat is by evaporation. So, when the surrounding temperature is higher than the skin temperature, anything that prevents adequate evaporation will cause the internal body temperature to rise. During sports activities, evaporation becomes the main avenue of heat loss.

Humidity affects thermoregulation by limiting sweat evaporation and thus heat loss

The core temperature of a human is regulated and stabilized primarily by the hypothalamus, a region of the brain linking the endocrine system to the nervous system

Maintaining a stable internal environment in a person means having to carefully regulate countless parameters which include:-- 

body temperature

internal pH

internal concentrations of various ions

hydration

blood pressure

glucose levels in the blood.

So, how do our bodies do all of this and keep track of everything at the same time? Well, for the most part, our bodies keep track of all of these different conditions separately, and then make adjustments one or two parameters at a time before something gets too far out of the normal range and starts affecting an important function.

Humans, along with all other birds and mammals are endotherms which means that they are animals that actively maintain a stable body temperature by generating heat. People sometimes call endotherms warm-blooded animals. In contrast, most other animals like reptiles, fish, and insects are ectotherms which are animals whose body temperature changes with their environment. People usually call ectotherms cold-blooded animals.

A stable body temperature of 98.7 degrees Fahrenheit, is one aspect of homeostasis in humans.

The main advantage of having a stable body temperature is that it allows optimization of normal body functions, metabolism and enzymes to a specific set temperature. This ensures that no matter what the environmental conditions, as long as the animal maintains temperature homeostasis, it will still be able to perform all normal body functions at or near optimal levels

If your body needs to cool down, these include:--

Sweating: Sweating is one of the first methods your body will use to control your temperature. Sweat cools your skin as it evaporates. This helps lower your internal temperature.

Vasodilatation: Your CNS may instruct the capillaries under the surface of your skin to dilate, or open. Vasodilatation, or enlarged capillaries, increases blood flow at the skin surface. This lets your body release heat through radiation.

All known higher lifeforms require a subtle and complex electrolyte balance between the intracellular and extracellular fluids. The maintenance of precise osmotic gradients of electrolytes is important. Such gradients affect and regulate the hydration of the body as well as blood pH, and are critical for nerve and muscle function.

Endurance performance is compromised more by warmer temperatures than by cooler temperatures. Here’s why: to control an excessive rise in body temperature, the blood flow to the skin increases in order to dissipate heat to the environment. This shift of blood to the skin will result in a lesser proportion of blood and, hence, oxygen being delivered to the working muscle.

In some individuals the circulatory adjustments may not be adequate, and the body temperature will rise rapidly, leading to hyperthermia (excessive body heat). Individual sweat rates vary, but those that sweat early, heavily, and cake with salt tend to be more prone to muscle cramps.

Again, hydrating with water alone can lead to water intoxication and an electrolyte imbalance.  

Muscles are much more likely to cramp when fatigued. The fitter and better trained you are for your event, the lower the risk of muscle cramps.  

Because all electrical signalling activity in the muscles takes place in an aqueous (water) environment and even small shortfalls in hydration levels could lead to impaired electrical signalling and an increased risk of cramping.

Even small drops in the level of stored muscle carbohydrate (glycogen – your body’s premium fuel for exercise) can lead to increased fatigue, which may in turn increases the risk of muscle cramps.

Oral Rehydration Salts (ORS) are a "must have" for marathoners, ultra runners, and all endurance athletes. ORS contain important electrolytes, in a base of dextrose, to enhance the body's ability to quickly absorb fluids during exercise.

As a general rule, in the 2 hours leading up to a endurance sports event, you should drink around 500ml of an O.R.S Hydration drink, to ensure your body is optimally hydrated.

Glycogen stores glucose in the body and you need glucose for energy. When you lose glycogen, you reach a point of “hitting the wall” when you feel sapped of energy and unable to continue.

The phrase “hitting the wall” during a race refers to the point in which you’ve used up all your glycogen stores and have started to burn fat. At this time, fatigue sets in, and the end of your competition is in sight whether or not you want it to be. Modifications in your diet to consume more carbohydrates can increase your glycogen stores, enabling you to exercise longer.

During aerobic exercise, you need oxygen to get energy from stored carbohydrates. Once your carbohydrates, or glycogen stores, are gone, your body relies on fat. Fat metabolism is a less efficient process, so your performance declines and fatigue takes over.

During an aerobic workout, you depend on liver glycogen to keep your blood sugar levels steady. At a moderately steady pace of exercise, you metabolize blood glucose at 1 gram per minute or 60 grams per hour .  Once liver glycogen is gone, your blood sugar levels drop and your workout or event is negatively affected.

The better conditioned you are and the more carbohydrates you eat, the more efficient your muscles are at storing glycogen. With more glycogen stores, you can exercise longer.

One thing you shouldn’t do is fill your belly with water just before you go running.  Doing this will affect your performance and you’ll be conscious of the water moving around inside you.  GLUG GLUG GLUG 

Capt. Ajit VadakayilSeptember 18, 2016 at 5:54 PM

US GYMNAST SIMON BILES IS A STATE SPONSORED DRUG CHEAT

EVERYBODY KNOWS THE US BASEBALL LEAGUE IS FULL OF ADDERALL CHEATS

US NATIONAL NEWSPAPER HAD DONE HEADLINES ABOUT THE EPIDEMIC OF ADHD BASEBALL PLAYERS -- ONLY BECAUSE THEY WANT AN EDGE WITH ADDERALL

Adderall is comprised of mixed amphetamine salts, namely 75% dextroamphetamine and 25% levoamphetamine. It functions by increasing levels and inhibiting reuptake of stimulatory neurotransmitters such as dopamine and norepinephrine. Adderall remains a popular drug among college students for studying and passing tests. In US sex orgy parties in dorms they do NOT snort cocaine any more. They snort Adderall for that rapidly-induced euphoria.

Simon Biles also used Focalin as a prescription drug to cheat.
Both Focalin and Adderall inhibit the reuptake of dopamine and norepinephrine, thus increasing their extracellular levels.

Focalin’s strength is TRIPLE that of banned “dexmethylphenidate” (d-threo-methylphenidate) or D-TMP. It contains solely the dextrorotatory (right-handed) stereoisomer of methylphenidate

SIMONE BILES THE US STATE SPONSORED CHEAT DEPRIVED DIPA KARMAKAR OF A BRONZE MEDAL AT RIO OLYMPICS . .

CHEATING IS A CHOICE --NEVER AN INADVERTENT MISTAKE. .

DAMN SIMONE BILES !

capt ajit vadakayil
..

Dextrose anhydrous is the purest form of dextrose, commonly called glucose. It is manufactured by refining dextrose monohydrate, itself a pure form of dextrose. Dextrose anhydrous provides instant energy. It is the primary ingredient in oral rehydration salts (ORS).

Dextrose anhydrous is used in intravenous (IV) fluids to provide nutrients to patients under intensive care ( fainted athelete like OP Jaisha  )  who are unable to receive them by the oral route. Dextrose anhydrous complements the function of saline solution for a total electrolyte-energy balance.

What happens during sweating? Initially, water moves from tissue to blood as sweat is lost, to keep electrolytes within normal physiological levels. Finally a breaking point is reached when the body can no longer compensate by removing water from tissue, and then plasma volume begins to decrease.

Nowadays marathon runners wear  cool vests as means to keep their core body temperature down prior to starting their race.  A cool vest can be mimicked by placing ice packs around your core as you stretch prior to a race.

The ions that are formed when electrolytes are dissolved in body fluids are either positively or negatively charged. Positively charged ions are called cations, and are formed when an atom or atom group loses electrons.  Anion is an ion carrying a negative charge owing to a surplus of electrons. Anions in the body include bicarbonate, chloride, phosphate, sulfate, certain organic acids, and certain protein compounds. Ion is an atom that acquires an electrical charge by the gain or loss of electrons.

Carbohydrate is stored as glucose in the liver and muscles and is the most efficient source of energy as it requires less oxygen to be burnt than either Protein or fat. The normal body stores of carbohydrate in a typical athlete are:--

70kg male athlete - Liver glycogen 90g and muscle glycogen 400g

60kg female athlete - Liver glycogen 70g and muscle glycogen 300g.

During hard exercise, carbohydrate can be depleted at a rate of 3-4 grams per minute. If this is sustained for 2 hours or more, a very large fraction of the total body carbohydrate stores will be exhausted and if not checked will result in reduced performance.

During exercise, there is in an increased uptake of blood glucose by the muscles and to prevent blood glucose levels falling the liver produces glucose from the liver stores and lactate.

Consuming carbohydrate before, during and after exercise will help prevent blood glucose levels falling too low and help maintain the body's glycogen stores. Pure water contains no carbohydrate or electrolytes

There are three types of sports drink all of which contain various levels of fluid, electrolytes and carbohydrate.

Type   / Content

Isotonic  /      Fluid,  electrolytes and 6 to 8% carbohydrate

Hypotonic/      Fluids, electrolytes and a low level of carbohydrate

Hypertonic/     High level of carbohydrate

The osmolality of a fluid is a measure of the number of particles in a solution. In a drink, these particles will comprise of carbohydrate, electrolytes, sweeteners and preservatives.. Blood has an osmolality of 280 to 330mOsm/kg.

Drinks with an osmolality of 270 to 330mOsm/kg are said to be in balance with the body's fluid and are called Isotonic.

Isotonic fluids quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes - middle and long distance running or team sports. Glucose is the body's preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8%.  Isotonic fluids have the same concentration as normal bodily fluids and so easily absorbed;  commercial isotonic drinks typically contain 4g – 8g of carbohydrate per 100ml.  Isotonic drinks balance the need for rehydration and refueling.

Hypotonic fluids have fewer particles than blood and Hypertonic have more particles than blood. Hypotonic  fluids quickly replaces fluids lost by sweating.  They are suitable for athletes who need fluid without the boost of carbohydrate e.g. jockeys and gymnasts.   Hypotonic fluids are  less concentrated than normal bodily fluids; typically less than 4g of carbohydrate per 100ml.  They are absorbed faster than plain water, but containing less carbohydrate than isotonic drinks. Hypotonic drinks have a lower concentration of solutes / salt than the normal concentration that exists in our cells in our bodies, which means we absorb hypotonic drinks quickly.

Hypertonic  fluids are used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores.   In marathon  events, high levels of energy are required and hypertonic drinks can be taken during exercise to meet the energy demands. If used during exercise hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids. Hypertonic  fluids are  more concentrated than normal bodily fluids; usually containing more than 8g of carbohydrate per 100ml; because of their concentration they are absorbed more slowly than isotonic drinks.  These are better saved as post-run drinks, if you are wanting some extra carbohydrate.

If the weather is hot, you should give more priority to fluid replacement, and choose a hypotonic or isotonic drink

The absorption of fluids into the body is largely dependent upon two factors: (1) the rate at which it is absorbed through the walls of the small intestine; and (2) the speed at which it is emptied from the stomach. Both of these factors are controlled by the composition of a liquid in terms of its carbohydrate (sugar), and electrolyte concentrations.

As a general rule, the higher the carbohydrate content of your beverage, the slower the absorption rate will be. Consequently, trying to maintain proper hydration and balanced electrolyte levels during a run with sugary sports drinks is difficult. 

Most sports drinks on the market are what sports scientists call isotonic, which means they contain a carbohydrate solution that is at 6-8% concentration. These drinks are in the middle of the spectrum in terms of absorption rate, with water being the most readily absorbed (hypotonic) and something like fruit juice, being greater than 8% sugar concentration (hypertonic) being the least absorbable.

Because the sugar concentration of most sports drinks is higher than that of most body fluid they are not readily absorbed into the blood stream and are thus not optimal for hydration.

When a runner consumes high-glycemic (Gl) foods, like high-sugar sports drinks or energy bars, an hour before a run, he or she may become fatigued more quickly.

 The most efficient way to rehydrate properly is to put back exactly how much fluid you’ve lost while running.

The rate of passage of water from your stomach into your small intestine depends on how much fluid is actually in your stomach. If there is lots of water there, fluid flow from stomach to intestine is like a springtime flood; if there is little water, the movement resembles a lightly dripping tap.

Intracellular fluid and interstitial fluid have the same osmotic pressures under normal circumstances

The first result, an increase in intracellular water concentration, called over hydration which disrupts nerve cell function.  In severe over hydration we may see disoriented behaviour, convulsions, coma, and even death

The second result is a loss of interstitial fluid volume that leads to a decrease in the interstitial fluid pressure. As the pressure drops, water moves out of the plasma, resulting in a loss of blood volume that may lead to circulatory shock.

Carbohydrates or “carbs” (found in pasta, bread,  rice, grains, potatoes, etc.) are especially important for athletes because they supply the body with glucose for energy. Extra glucose is stored in the muscles and liver as glycogen, your energy reserve. 

During short bursts of exercise such as sprinting, basketball, gymnastics, or soccer, your body relies on glycogen to keep your blood sugar levels stable and thus maintain your energy. If you don’t have enough glycogen, you may feel very tired or have difficulty sustaining the activity – effects that will, undoubtedly, impact your performance! 

During longer exercise, your body uses your glycogen stores first, next turning to fats stored in your body to fuel performance.

Fat is an important source of energy used to fuel longer exercise and endurance activities, such as marathon running. 

Eating a diet that is too low in dietary fat may decrease athletic performance and cause other health problems, such as deficiencies of certain vitamins, which require fat to be absorbed. Good sources of fat include DESI ghee,  virgin coconut oil, salmon, nuts

Protein is needed for your body to build and repair muscles. Small amounts of protein may also be used for energy.

Eat enough calories. Calories fuel your body for exercise and replace energy that is used up during sports performance. Cutting calories keeps you from performing your best.

Do not wait until you are thirsty to start drinking water, because thirst means that you are starting to dehydrate. Remember to drink even more in hot and humid weather.

You can figure out if you’re well hydrated by looking at the color of your urine. A clear color is a sign of good hydration. However, if you see a darker yellow color, this means that you need to drink more fluids.

Sugars and sweets (especially soda and candy) don’t provide lasting energy, and therefore aren’t recommended to fuel your exercise.

Don’t try new foods before a competition. You may have trouble digesting a food you have never eaten before. Choose foods that are familiar to you.

Again, Carbohydrate loading is a technique used to increase the amount of glycogen in muscles. It involves eating extra carbohydrates during the week before a competition, while at the same time cutting back on your training. Carbohydrate loading is intended for marathon runners .

Getting extra protein from supplements won’t have any added benefit. Eating enough calories is actually more important for building muscle. Without enough calories, your body can’t build new muscle.

 Your body has an incredibly complex system of sensors and feedback mechanisms to ensure smooth and appropriate muscle movement at all times. Included in this system is a sensory receptor within your tendons called the golgi tendon organ. When stretched, this receptor sends inhibitory signals to your spine preventing what are known as “alpha” motor neurons from stimulating the muscle to contract.

As your muscles fatigue, though, this normal inhibitory mechanism somehow becomes weakened. The alpha motor neurons then receive less inhibition, and/or more stimulation, and this ultimately leads to muscle cramping.

Your muscles contract when a signal from the motor cortex in the brain travels down your spinal cord then out to the muscle fibres along the alpha motor nerve. Once there it stimulates the muscle to contract…

“Spindles” (which are tiny structures in the muscle fibres) fire up and contract the muscle; this is to protect the muscle from overloading or over-stretching.  the brains reaction to a muscle contraction is to activate the Golgi tendon organ reflex – the Golgi tendon organ sends a signal to the spinal cord which inhibits the alpha motor neuron activity (contraction) and so the muscle relaxes..

When muscle becomes fatigued the spindle activity increases and the Golgi tendon organ activity decreases which, for you and me, means that the muscle keeps contracting and then doesn’t relax – or, simply put – ‘cramp’.. pace yourself to run more slowly, thus putting less strain on your muscles – in other words avoid pushing to your limits on long runs until you are accustomed to the distance, especially marathons

Runs lasting longer than an hour take energy gels or sports drinks with you . Warm up your muscles before a run and warm down after – a 5 minute walk does the trick

The excitatory stimulus overwhelms the inhibition from the Golgi tendon and alters the neuromuscular control at the spinal level, which results in cramps. Stretching the muscle group restores muscle inhibition and relieves the cramp. Injury to a muscle and/or connective tissue leads to scar tissue and reduced flexibility

The best time to stretch muscles is when they are warm, following exercise, Muscle's flexibility and range of motion is regulated by two sensory organs: muscle spindles and Golgi tendon organs. These receptors work synergistically to communicate information regarding a muscle's length and actions to our central nervous system.

Muscle spindles consist of muscle fibres within the belly of a muscle. Within muscle spindles are nerve fibres with synapses at both ends that send nerve signals from one cell to the next. Connective tissues surround muscle spindles, running parallel to muscle fibre alignment.

Muscle spindles send messages to our central nervous system about the length and tension of a muscle/s and the speed of contraction. When a muscle is stretched for a sustained length of time, muscle spindles become desensitised, decreasing the number of nerve signals sent to the central nervous system, allowing the muscle to lengthen further.

If we stretch a muscle too quickly or too far, it reacts the same way as a seat belt; the sudden jarring jams the belt from being pulled further. We must release it before pulling slowly again. Tugging at a seat belt repeatedly only shortens it.

Our muscles have a stretch reflex response that activates the same way to protect a muscle being overstretched or torn. This protective mechanism causes a muscle to become shortened and painful. Be patient when stretching (no bouncing or jerking) and for safety stretch when muscles are warm

Fat exists in your body for a reason. It is an excellent storage form for energy. For a given amount of mass, fat contains more than twice the amount of stored energy than carbohydrates (9.3 kcal/gram versus 4.1 kcal/gram)

However, fat is NOT the most efficient fuel for energy USAGE . Fat requires more than twice the amount of oxygen than carbohydrates to metabolize the same amount of mass (1.96 liters O2 per gram fat compared to 0.81 liters O2 per gram of carbohydrate).

For every liter of oxygen you take in, you burn 0.51 grams of fat producing 4.74 kcal energy. In contrast, for every 1 liter oxygen you take in, you burn 1.23 grams of carbohydrate and produce 5.0 kcal energy.

Fat is excellent for STORAGE, carbohydrates are excellent for USAGE.

Capt. Ajit VadakayilSeptember 19, 2016 at 1:51 PM

WE THE WORLD CITIZENS DEMAND THAT WADA BE DISMANTED

THIS CHEAT ORGANISATION TAKES MONEY TO SPONSOR CHEATING ATHLETES OF ZIONIST JEW NATION ( EXAMPLE--SIMON BILES )

WE THANK RUSSIAN HACKERS FOR EXPOSING CHEAT WADA . .

The World Anti-Doping Agency is a foundation created through a collective initiative led by the International Olympic Committee (IOC) -set up on November 10, 1999 in Lausanne, Switzerland-- to promote, coordinate and monitor the fight against drugs in sports.

WHAT THEY DO IS TO SPONSOR SELECT NATIONS TO CHEAT.

WADA accredits around 30 laboratories to perform the required scientific analysis for doping control.

BEING A CAPTAIN FOR 30 YEARS , I CAN TELL YOU THAT IF YOU HAVE A US OR BRITISH FLAG ON THE SHIP ( REGISTERED ) THEN ALL ZIONIST JEW INSPECTION AGENCIES LITERALLY SPARE YOU FROM EVEN A CURSORY INSPECTION

I CAN VOUCH FOR THIS-- FOR I HAVE COMMANDED SHIPS WITH US AND BRITISH FLAG FLUTTERING ON MY SHIPs STERN

IN FACT WHEN I JOINED A CHEMICAL TANKER OWNED BY A TEL AVIV JEW, WITH A BRITISH FLAG AT THE STERN, MY FIRST MESSAGE TO THE COMPANY WAS THAT I REFUSE TO WEAR UNIFORM OR MY PEAK CAP WHICH MY WIFE HAS SO THOUGHTFULLY PACKED UP FOR ME ..

THE JEW OWNER DID A QUID PRO QUO WITH THE UK GOVT-- I TAKE SAY 100 OF BRITISH CADETS TO WORK ON MY SHIPS--AND YOU IN RETURN SHALL FLAG SO MANY OF MY SHIPS WITH BRITISH REGISTRY .

THAT BRITISH FLAGGED SHIP WAS MY WORST-- WITH ALL EAST EUROPEAN OFFICERS WITH FAKE CERTIFICATES OF COMPETENCY ( GEORGIA MAFIA )

I USED TO BE SO FED UP THAT WHEN OFFICERS FUCK IT UP-- I WOULD STAND ON A CHAIR TO MEET THEM EYE TO EYE AND SLAP THEM LEFT AND RIGHT.

THE OTHER OPTION WAS TO SEND THEM BACK HOME.. I DID NOT DO THAT AS I KNEW THEY WERE ALL BREAD WINNERS AT HOME-

WADA FUCK OFF !

Capt. Ajit VadakayilSeptember 19, 2016 at 2:24 PM

http://www.climatechangenews.com/2016/09/13/simple-planting-switch-could-slash-rice-methane-emissions/

THE NEW KOSHER CONSPIRACY IS TO MAKE INDIA CONVERT ALL PRICELESS VEDIC VEDIC RICE TO TOXIC GM RICE

ALREADY APCO MODI IS ON THE JOB--OF FLOODING INDIAN WITH GM ZINC INFUSED RICE. . . NOBEL PRIZE MILENGA . .

http://timesofindia.indiatimes.com/City/Coimbatore/TNAU-researching-on-ways-to-fortifiy-rice-with-zinc-iron/articleshow/52116870.cms

FILIPNOS DO NOT KNOW THAT THEIR NATIONs BRAINS HAVE BEEN DEGRADED BY FOUL GM ZINC INFUSED RICE --WITHOUT TELLING THE PEOPLE .

THE GM GOLDEN RICE ( VITAMIN A ENRICHED --SIC ) IN THIRD WORLD NATIONS HAVE CAUSED AUTISM AND STILL BIRTHS

Golden Rice carry derivatives which may cause teratogenicity – MONSTER CHILDREN and still births.

AFTER A CONTRACT ON CHEMICAL TANKERS THE CAPTAIN HAS TO GIVE OUT GOING CREW A CERTIFICATE IN CASE THEY HAVE WORKED ON THE SHIP WHEN IT CARRIED DNA DAMAGING CHEMICALS.      THEN THE COMPANY HAS TO DO TESTS ON THEIR EXPENSE BEFORE SENDING CREW HOME.

http://ajitvadakayil.blogspot.in/2015/09/gm-ir8-rice-high-amylose-content.html

Persistent, bioaccumulative, toxic chemicals are called PBT.    Toxic chemicals can cause a change in hormone composition or cause a disruption of the endocrine system. The endocrine system is composed of glands that secrete chemicals called hormones into the bloodstream for the control of body functions. These contaminants can imitate endocrine hormones or inhibit the action of endocrine hormones. They are called endocrine disruptors.    Mutagen is an agent that changes the DNA.
Teratogenesis literally meaning monster-making, which derives from teratology, the study of the frequency, causation, and development of congenital malformations—misleadingly called birth defects. These include gross morphological abnormalities, such as cleft lip. May also include phenomena such as increased risk of cervical cancer or discoloration of tooth enamel.

DEFINITELY I KNOW MORE THAN MODI OR HIS ADVISERS ON THIS SUBJECT

OF COURSE PMO ( WHO KNOWS SHIT ) MIGHT CALL THIS FICTION . .

capt ajit vadakayil
..

Protein requirement of athletes is higher than those of sedentary people.  It takes care of muscle trauma that results from frequent muscle contraction and for healing of injuries to muscle fibres.

High intensity, continued exercises for a long duration increases oxidation of amino acids for fuelling our body and protein is used as an energy. This makes a greater influence to total energy production during endurance exercise when muscle glycogen levels are low.

Intensive marathon exercise can lead to muscle tissue loss. Eating sufficient calories, carbohydrates and protein will help keep away this wasting. Endurance training pushes protein needs to 25% to 50% more than of DV (daily value).

No matter what time you run but what you eat post your run may determine the quality of your next workout and a combination of carbohydrate and protein, 30 minutes after hard running can rebuild glycogen stores better than carbohydrates alone. This combo also speed muscle recovery.   

 As an essential mineral, an electrolyte cannot be substituted by any other nutrient in the diet. That means that your body will only accept that particular mineral or electrolyte.

Without electrolytes, you could not move, think, or live. Within the body, electrolytes are dissolved in body fluids.

In terms of hydration, electrolytes are responsible for directing water (and nutrients) to the areas of the body where its needed most and maintaining optimal fluid balance inside the cells.

Besides maintaining fluid balance, electrolytes help your muscles to contract and relax and assist in the transmission of nerve impulses  from your nervous system to different body parts.

The types of Tempo runs are:

Continuous Tempo - long slow runs at 50 to 70% of maximum heart rate. This places demands on muscle and liver glycogen. The normal response by the system is to enhance muscle and liver glycogen storage capacities and glycolytic activity associated with these processes

Extensive Tempo - continuous runs at 60 to 80% of maximum heart rate. This places demands on the system to cope with lactate production. Running at this level assists the removal and turnover of lactate and the body's ability to tolerate greater levels of lactate

Intensive Tempo - continuous runs at 80 to 90% of maximum heart rate. Lactate levels become high as these runs boarder on speed endurance and special endurance. Intensive tempo training provides the base for the development of anaerobic energy systems

The oxidative (or aerobic) system is your slow-burning furnace, always humming in the background, whether you’re fast asleep or running hard. It’s fueled largely on fat and glucose, and, of the three metabolic pathways that support exercise, it’s the only one that directly requires oxygen to function.

The aerobic system can use carbohydrates, fats, or proteins to produce energy. Energy production is slower, but more efficient than the other two systems. As you can tell by the name, the aerobic system requires that there be adequate oxygen available to the working muscles. 

Therefore this system is used more heavily during low-intensity activity, but actually, most of our races, even a 5k mostly use the aerobic system. One key highlight of aerobic metabolism is the ability to burn fat as fuel. 

Our bodies have a seemingly unlimited capacity for storing fat and fat provides over twice as much energy per gram than protein or carbohydrate, making it a very attractive choice for energy production. 

In prolonged activities where intensity is low, the body will use fat as a main energy source and spare the use of muscle glycogen and blood glucose so that it is available for use if exercise intensity increases and oxygen availability is decreased.  

Keep in mind that aerobic metabolism doesn’t use one substrate exclusively. Although you may be burning mostly fat, a steady supply of carbohydrate is still necessary for the breakdown of fat into an energy source.

There are no negative byproducts of the aerobic system: only water and carbon dioxide which an athlete sweats and exhales.   However, there is one negative, heat, and this has to be carefully considered during training. 

As we use the aerobic system at high levels a lot of heat is generated in the cells, and this heat accelerates the breakdown of the cells. Too much breakdown and the athlete will lose aerobic capacity. That is why training at or above threshold must be limited in a sensible training program.

One of the most elegant adaptations to endurance training is an increase in the size of the left ventricle. The larger the left ventricle, the more blood it can hold; the more blood it can hold, the more it can pump. Multiply stroke volume by heart rate, and you get cardiac output, the volume of blood the heart pumps per minute.

Running lots of miles improves blood vessels’ oxygen-carrying capability by increasing the number of red blood cells and hemoglobin, stimulates the storage of more glycogen in the muscles, increases the use of intramuscular fat to spare glycogen, creates a greater capillary network for a more rapid diffusion of oxygen into the muscles and, through the complex activation of gene expression, increases mitochondrial density and aerobic enzyme activity, increasing aerobic metabolic capacity.

Before the 1970s lactic acid was considered a waste by-product resulting from a lack of available oxygen to the working muscles. It was blamed for the burning sensation during vigorous exercise, delayed onset muscle soreness and central to the process of fatigue. The general consensus was, and still is amongst many coaches and athletes, that lactic acid is responsible for fatigue and exhaustion in all types of exercise.

On the contrary, lactic acid only accumulates within muscle during relatively short, highly intense exercise such as sprint swimming or running. Endurance athletes, such as marathon runners for example can have near-resting lactic acid levels following a race despite being exhausted (2).

In 1984, George Brooks (6) proposed the lactate shuttle hypothesis and at present, the cell-to-cell lactate shuttle has almost unanimous experimental support. This hypothesis questioned many of the widely held beliefs about lactate.

Far from being a waste product, the formation of lactate allows the metabolism of carbohydrates to continue through glycolysis. Keep in mind from the energy systems article that glycolysis allows rapid production of energy required to sustain intense exercise.

  

Clearance of lactate from the blood can occur either through oxidation within the muscle fibre in which it was produced or it can be transported to other muscles fibres for oxidation. Lactate that is not oxidized in this way diffuses from the exercising muscle into the capillaries and it is transported via the blood to the liver . 

Through a process known as the Cori cycle, lactate can be converted to pyruvate in the presence of oxygen, which can then be converted into glucose. This glucose can either be metabolized by working muscles or stored in the muscles as glycogen for later use

So lactate should be viewed as a useful form of potential energy that is oxidized during moderate-low intensity exercise, during recovery and at rest. Unlike lactic acid, lactate is not thought to be fatigue-producing .

Alka BudhrajaSeptember 20, 2016 at 10:07 AM

Hi Captain!Tell us more about Maharishi Kartikeyaji.He is believed to have lived for 335yrs before he took Mahasamadhi in 1935 in Ayodhya. He taught Suksham Vigyan Yoga.
There are many secret practices of yoga which were never reveald to even the pupils of yogies. Yoga as it is,was in ancient times only taughy by the great himalayan saints to disciples who had renounced the world. The Pranayam exercises were special and very secret....as they purified the body of all past life bad karmas... thus changing the life of a person. So-hum is one such pranayam. It polishes the nadis and burns all bad karmas attached to it.
Maharishi Kartikeyaji was the Guru of Dhirendra Bhramchari the(wayward) family Guru of the Nehru Dinasty. Sonia and Rajiv also visited him daily to learn Yoga.He is believed to be the reason for long rein of this family in Politics. Though all were Misfits. His Absence now could be one reason why Rahul has not been able to rise to the occasion.

1. Capt. Ajit VadakayilSeptember 20, 2016 at 11:14 AM

   The name is Sukshma Vyayama.

   
   

   2 strand DNA mortals cannot live for 335 years.

   
   

   SO HUM is ravishankar's HYPERVENTILATION nonsense

   
   

   http://ajitvadakayil.blogspot.in/2014/01/shambhavi-mudra-bypassing-amygdala-by.html

   
   

   MMMMMMM generated nitric oxide

   
   

   http://ajitvadakayil.blogspot.in/2012/05/so-ham-mantra-expand-your-consciousness.html

   
   GENERATE NITRIC OXIDE BY BHRAMARI PRANAYAMA -  IT CAN CURE HOMOSEXUALS OF PEDOPHILIA . .
   

   
   

   IT IS A GOOD YOGA FOR OCD TOO --MUST BE MADE COMPULSORY IN EVERY JAIL

   
   

   https://www.youtube.com/watch?v=fluMVuDGO8M

   
   

   WELL WELL, WHAT DO YOU KNOW !

   
   

   http://ajitvadakayil.blogspot.in/2011/11/brain-massage-with-sri-yantra-capt-ajit.html

   
   

   capt ajit vadakyil

   ..

Nitric oxide is a molecule that our body produces to help its 65 trillion cells communicate with each other by transmitting signals throughout the entire body.

Nitric oxide gives a human the winning edge over others in any field .

http://ajitvadakayil.blogspot.in/2010/11/pranayama-capt-ajit-vadakayil.html

 Our blood vessels make nitric oxide. It's a potent and facile dilator.

In Rio and London Olympics, you saw weight lifters smelling something very strong, seconds before a final lift.   Well this is artificial Nitric Oxide gas-- and this is real chemical cheating.  They cant be caught as the effect wears away before the quickest lab test.

Actors like Hritik Roshan, Sharukh Khan , Crying  Superstar etc suddenly pop up within a month with great muscles and sixpacks,  due to Nitric oxide steroid supplements specially made for athletes and bodybuilders.  These chemicals are bad for health.  But Nitric Oxide produced by the body chemical factory is natural, healthy and without side effects.

When the human body reaches the age of 27 years, the secretion of nitric oxide is at its peak. As you get  older and the production of nitric oxide in the human body declines gradually, more from age 42 onwards.

The endothelium (inner lining) of blood vessels uses Nitric oxide to signal the surrounding smooth muscle to relax, thus resulting in vasodilation and increasing blood flow. Nitric oxide is highly reactive (having a lifetime of a few seconds), yet diffuses freely across membranes.

Normally, in a young person who does not have hardened arteries,  the blood vessels make sufficient amounts of Nitric oxide, and there is no need to take any medicine. When people get old and have heart problems due to hardened arteries and angina pain, you can give Nitric oxide -  (nitroglycerin in a pill kept under the tongue ).

The vasodilatory actions of Nitric oxide plays a key role in renal control of extracellular fluid homeostasis and is essential for the regulation of blood flow and blood pressure.

By dilating (expanding) the veins, Nitric oxide drugs lower arterial pressure and left ventricular filling pressure.This vasodilation does not decrease the volume of blood the heart pumps, but rather it decreases the force the heart muscle must exert to pump the same volume of blood.

The interior surface (endothelium) of your arteries produce nitric oxide. When plaque builds up in your arteries, called atherosclerosis, you reduce your capacity to produce Nitric oxide, which is why physicians prescribe nitroglycerin for heart and stroke patients.

Viagra, stimulates erections primarily by enhancing signaling through the nitric oxide pathway in the penis. Old guys with with atherosclerosis, diabetes, or hypertension OR young TATTU pickle Johns often show impaired Nitric Oxide pathways— and hence, sorry,  NO hop!

Nitric oxide also serves as a neurotransmitter between nerve cells, part of its general role in redox signaling. Unlike most other neurotransmitters that only transmit information from a presynaptic to a postsynaptic neuron, the small, uncharged, and fat-soluble nitric oxide molecule can diffuse widely and readily enters cells.

Nitric oxide is an important neurotransmitter in various parts of the gastrointestinal tract. It causes relaxation of the gastrointestinal smooth muscle. In the stomach it increases the capacity of the fundus to store food and fluids.

Nitric oxide acts on cardiac muscle to decrease contractility and heart rate. Nitric oxide contributes to the regulation of cardiac contractility. Evidence suggests that coronary artery disease (CAD) is related to defects in generation or action of Nitric Oxide. 

Nitric oxide regulates wound healing and tendon healing.

Nitric Oxide improves blood and plasma circulation and thus increases nutrient flow to the cells..  It  decreases oedema and swelling as lymph drainage happens better.  If somebody has an infection, you can get the anti-biotic more easily to the site of the infection and kill the bacteria or virus.  Nitric Oxide restores blood flow to nerves, nerves which may be responsible for pain.

Yoga will increase the natural nitric oxide levels in the body as by exercising an enzyme production increases in the body which has a tendency of producing nitric oxide.

Nitric oxide makes the immune system of our body stronger and gives a fast recovery to the body in case of any ruptures—MARATAHON RUNNERS must note .  Nitric Oxide is absolutely crucial to your well-being and is regarded as the most significant molecule in the body.  It stimulates your brain , and you wont be a DUD with Alzheimers .

It can reverse cardiovascular impairment naturally and age-proof your cardiovascular system.  It's the body's way of preventing strokes and heart attacks. Nitric oxide  helps blood vessels relax and allows more blood to reach heart and organs.

Nitric oxide is naturally produced in the body and is known as a “messenger molecule,” because it helps the 65 trillion cells of the body communicate with one another.

Increasing nitric oxide has become the new secret weapon for athletes and bodybuilders. Athletes are now taking supplements with L-arginine and L-citrulline to increase the flow of blood and oxygen to the skeletal muscle which can augment strength and endurance.

They also use them to facilitate the removal of exercise-induced lactic acid build-up which reduces fatigue and recovery time. Since arginine levels become depleted during exercise, the entire arginine-nitric oxide - citrulline loop can lose efficiency, causing less-than-ideal Nitric oxide levels and higher lactate levels. Supplements can help restore this loop allowing for better workouts and faster recovery from workouts.

I RECOMMEND FRESH KERALA ORGANIC BEETROOT JUICE ( RICH IN NITRIC OXIDE )  TO HILLARY CLINTON WHOSE BRAIN IS HEADING FOR ALZHIEMERS.

GM FOODS ARE ZERO IN NITRIC OXIDE—APCO MODI PLEASE NOTE.

IGNORAMUSES LIKE BR AMBEDKAR, EVR PARIYAR, PANSARE, LAKBURGI, DHABHOLKAR, UR ANANTAMURTHY RIDICULED HINDUS FOR DOING AGNIHOTRA – ACCORDING TO THEM IT IS  A SAVAGE SUPERSTITION INVOLVING HEATHEN COW SHIT .

WELL WELL—WHAT DO THEY KNOW !

AGNIHOTRA GENERATES NITRIC OXIDE

http://ajitvadakayil.blogspot.in/2012/08/agnihotra-ghee-cow-dung-fuel-capt-ajit.html

Annaad-bhavanti bhuutaani parjanyaad-anna sambhavah,

yagnyaad-bhavati parjanyo yagnyah karma samudbhavah  - BHAGAWAT GITA 4000 BC

Lord Krishna tells a despondant Arjuna , just before the Mahabharata battle 6000 year ago, :- Life is born from food, food is produced by rain, rain is produced by performing yagna and that yagnya is performed by doing Karma.

HOMAN / YAGNA PRODUCED RAIN BY SEEDING CLOUDS WITH SILVER IODIDE.  WE INDIANS WERE THE FIRST TO DO THIS.  TODAY THE WHITE MAN HAS PATENTED IT IN HIS NAME

  

In modern times Silver iodide is used in cloud seeding..

 

For release by aircraft, silver iodide flares are ignited and dispersed as an aircraft flies through the inflow of a cloud.  When released by devices on the ground, the fine particles are carried downwind and upward by air currents after release.

 China used cloud seeding in Beijing just before the 2008 Olympic Games in order to clear the air of  severe smog.

PrateekSeptember 20, 2016 at 11:09 AM

http://uttaranchaltoday.com/hn/2016/09/18/local-organisations-to-take-out-rally-against-naxals-in-chhattisgarh/

Reportedly more than 1lac adivasis took part in anti-naxal rally!

1. Capt. Ajit VadakayilSeptember 20, 2016 at 12:05 PM

   NAXALS CAN ONLY BE DEFEATED BY CHANAKYA NEETI
   
   THE WORLD MUST KNOW THAT FOREIGN FORCES CREATED NAXAL AND SEPARATIST PROBLEMS , AND THIS IS NOT GENUINE DISCONTENT AGAINST THE INDIAN GOVT . . .
   
   NOW KANHAIYA KUMAR IS BEING USED BY SITARAM YECHURY TO ROPE IN DALITS INTO THEIR MAOIST MOVEMENT
   
   http://indianexpress.com/article/india/india-news-india/kanhaiya-kumar-calls-for-rainbow-coalition-between-ambedkarites-communists-3038318/
   BHAGAT SINGH WAS NOT AN ATHEIST COMMUNIST
   
   IF I WERE PM, KANHAIYA KUMAR AND HIS POLITICAL/ ACADEMIC COMMIE SPONSORS WILL COME OUT OF JAIL ONLY IN THE OLD AGE . .
   
   A LEADER MUST BE STRONG
   
   PEOPLE WHO SAILED WITH ME WILL SAY CAPT AJIT VADAKAYIL WAS "THE" STRONGEST CAPTAIN AT SEA -- YET PARADOX PARADOX PARADOX -- HE WAS LOVED BY HIS CREW
   
   IF A CREW MEMBER FUCKED IT UP-- AND I DID NOT PUNISH HIM BEFORE I WENT TO SLEEP AT NIGHT-- THE ERRANT CREW MEMBER CANNOT SLEEP THE WHOLE NIGHT AND THE NEXT DAY HE WILL BE SICK.
   
   IT HAVE PROVED THIS AGAIN AND AGAIN TO THREE STRIPERS WHO WERE SKEPTIC.
   
   I WOULD WRITE IT DOWN-- EFFECTS OF FIRST NIGHT OF NO SLEEP-- EFFECTS OF SECOND NIGHT OF NO SLEEP.
   
   AND THEN OUT OF KINDNESS, I WOULD PUNISH HIM- AND HE WOULD BE GRATEFUL TO ME. HE WOULD BE FULL OF ENERGY
   
   PSSSST-- A SICK MAN CANT WORK-- I PUNISHED HIM SO THAT HE CAN REJOIN HIS TEAM IN TIMES OF SHORT MANNED SHIPS .
   
   TEE HEEEEEE !
   
   capt ajit vadakayil
   ..

Sushanta Kumar DasSeptember 20, 2016 at 11:59 AM

Hi Ajit,

It's most disgusting the Collegegium judged doing Unconstitutional Work :https://twitter.com/ANI_news/status/778112443742576640

Sushanta Das

Capt. Ajit VadakayilSeptember 20, 2016 at 12:15 PM

IF I WERE PM OF INDIA

I WILL STOP THE SALARIES OF THE COLLEGIUM JUDGES AND WITHDRAW THEIR SECURITY

THEN I WILL FORM A NJAC SYSTEM--INVOLVING ALL POLITICAL PARTIES

WHEN OUR JUDICIARY IS ANTI-WATAN --HOW CAN BHARATMATA PROGRESS ?

SUBRAMANIAN SWAMY PRETENDS TO BE GREAT DESH BHAKT- BUT HE SUPPORTS COLLEGIUM JUDICIARY PROPPED UP BY ZIONIST JEWS

THE PIL SYSTEM, COLLEGIUM JUDGES NHRC, NCM, NCW , NEWS BROADCASTERS ASSOCIATION -ALL ARE CREATED BY BILDERBERG CLUB IN INDIA.

AS EARLY AS 25 YEARS AGO THE NEW WORLD ORDER KNEW THAT INDIA IS MARCHING AHEAD TO BE THIS PLANETs SOLE SUPERPOWER .. 

http://ajitvadakayil.blogspot.in/2016/03/foreign-funded-trojan-horse-ngos-pil.html

HILLARY CLINTON IS A INNER BILDERBERG CLUB MEMBER . SHE IS ROTHSCHILDs AGENT . .

http://ajitvadakayil.blogspot.in/2011/09/shrewd-club-within-naive-bilderberg.html

capt ajit vadakayil
..

Capt. Ajit VadakayilSeptember 20, 2016 at 12:32 PM

THIS BLOGSITE ASKS THE HINDUS OF PAKISTAN

AND THE BALOCHISTAN PEOPLE

TAKE MOBILE PHONE VIDEOS OF EVERY ATROCITY COMMITTED BY PAKISTANI RULERS , POLICE AND ARMY 

GIVE IT TO INDIA

WE WILL FILE CHARGES FOR "WAR CRIMES ", GENOCIDE AND ETHNIC CLEANSING

WE WILL HANG THESE PAKISTANI BASTARDS LIKE SADDAM HUSSAIN
NOTE : FOR THE BLOGSITE SADDAM HUSSIAN IS A HERO .

Below: WE IN KERALA ARE PROUD OF OUR ANCIENT CULTURE AND OUR BEAUTIFUL FERTILE LAND --  GODS OWN COUNTRY  

OURS IS THE MOST ANCIENT CIVILIZATION ON THE PLANET ,  THE FOUNTAINHEAD OF EVERY VESTIGE OF ANCIENT KNOWLEDGE AND RELIGION , WITH THE CAPITAL AT CALICUT ,  MY HOMETOWN--  

OUR GURU WAS MAHARISHI SHUKRACHARYA  -- THE GIANT AMONG ALL MAHARISHIS  -

OUR KALARI WARRIORS COULD EAT OPPONENTS FOR BREAKFAST-  NOBODY DARED ATTACK KERALA ..

KERALAs SOCIAL INDICATORS ARE THE BEST ON THE PLANET--  LITERACY IS 100% -- THERE WAS NO SPICE OF HERB WE DID NOT HAVE  

OUR WOMEN ARE DOCILE -- THEY DONT NEED PLASTIC IN UPPER LIPS AND TITS  

OUR LANGUAGE MALAYALAM BINDS US -- -

Kerala's unusual socioeconomic and demographic situation was summarized by author and environmentalist Bill McKibben:^[26]

Kerala, a state in India, is a bizarre anomaly among developing nations, a place that offers real hope for the future of the Third World. Though not much larger than Maryland, Kerala has a population as big as California's and a per capita annual income of less than $300. But its infant mortality rate is very low, its literacy rate among the highest on Earth, and its birthrate below America's and falling faster. Kerala's residents live nearly as long as Americans or Europeans. Though mostly a land of paddy-covered plains, statistically Kerala stands out as the Mount Everest of social development; there's truly no place like it.[26]

Below: YOURS  TRULY having a blast during Onam celebrations

TO BE CONTINUED--

CAPT AJIT VADAKAYIL
..